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Intermediate
Pectorals
Dumbbell Incline One Arm Fly
This is a chest exercise done on a slanted bench using only one arm at a time. It works your chest muscles and also helps your shoulders and the back of your arms. Because you use just one side, you must stay very still and control the weight carefully.
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How to Perform
- 1Set the bench to a slant of 30 to 45 degrees.
- 2Sit down and hold a weight in one hand, letting it rest on your leg.
- 3Lie back on the bench and put your feet flat on the floor.
- 4Lift the weight straight up over your chest with your arm.
- 5Slowly lower the weight out to the side like a wing, keeping your elbow slightly bent.
- 6Stop when your arm is level with the ground, then bring the weight back up to the top.
- 7Do this for the right number of times, then switch to the other arm.
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